Workout of the Day


8 x 800m + 2 x 400m


800m — 2:16 2:15 / 2:14 / 2:13 2:12 / 2:12 / 2:11 / 2:09
400m — 59.0 59.1 

Recovery: 500m jog after each rep

Shannon Rowbury — Late May, 2016


Context & Details

Shannon needs no introduction, but it is worth noting her many achievements include being a three-time Olympian, two-time World Championships Bronze medalist, six-time United States champion, and American Record Holder at 1500m, 2 miles, and 5000m. 

This session makes one appreciate why she has long been among the best in the world at her craft.

And a wholehearted congratulations to her and her husband, Pablo, who are planning to welcome their first child into the world this summer!


Any questions? I'm happy to answer. You can send me a Direct Message on Twitter or email me at
Thx //  jm

Jonathan Marcus